Monday 01.17.22

Warm-Up A) 2 Rounds: 30 High Knees 30 Butt Kickers 15 Broad Jumps 30 Double-Unders B) 3 Rounds: 10 Romanian Deadlifts, with an empty bar 10 Bent-Over Row 5 Down-Ups Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for …

Monday 01.03.22

Warm-Up 3 Rounds: 40 Singles 20 Double Unders 10 Push-Ups 20 Ring Rows 10 Push-Ups  200m Run   Strength A1. 2-Count Bench Press 10 reps @ RPE 6 10 reps @ RPE 7 10 reps @ RPE 8×1   A2. 2-Count Pause Bent Over Rows 10 reps @ RPE 6 10 reps @ RPE 7 …

Monday 01.03.22

Warm-Up 3 Rounds: 40 Singles 20 Double Unders 10 Push-Ups 20 Ring Rows 10 Push-Ups  200m Run   Strength A1. 2-Count Bench Press 10 reps @ RPE 6 10 reps @ RPE 7 10 reps @ RPE 8×1   A2. 2-Count Pause Bent Over Rows 10 reps @ RPE 6 10 reps @ RPE 7 …

Saturday 12.25.21

Warm-Up 4 Rounds: 18 Calorie Row 16 Dumbbell Bent Over Row 12 Dumbbell Presses 8 Ring Rows 4 Push-Ups   Strength A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest to Bar Pull-Ups Muscle-Ups (bar or ring)   B. Multiply your max repetitions by 60%. That number is X …

Saturday 10.09.21

Warm-Up 2 Rounds 400m Run 80 Singles 4 Strict Pull Ups 8 Push Ups Strength A1. 1 Count Bench Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×2 A2. 1 Count Pause Bent Over Rows 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ …

Saturday 10.09.21

Warm-Up 2 Rounds 400m Run 80 Singles 4 Strict Pull Ups 8 Push Ups Strength A1. 1 Count Bench Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×2 A2. 1 Count Pause Bent Over Rows 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ …

Friday 09.17.21

Warm-Up 3 Rounds: 40 Singles 20 Double Unders 10 Push-Ups 20 Ring Rows 10 Push-Ups  200m Run   Strength A1. 2-Count Bench Press 10 reps @ RPE 6 10 reps @ RPE 7 10 reps @ RPE 8×1   A2. 2-Count Pause Bent Over Rows 10 reps @ RPE 6 10 reps @ RPE 7 …

Friday 09.17.21

Warm-Up 3 Rounds: 40 Singles 20 Double Unders 10 Push-Ups 20 Ring Rows 10 Push-Ups  200m Run   Strength A1. 2-Count Bench Press 10 reps @ RPE 6 10 reps @ RPE 7 10 reps @ RPE 8×1   A2. 2-Count Pause Bent Over Rows 10 reps @ RPE 6 10 reps @ RPE 7 …

Wednesday 09.08.21

Warm-Up 4 Rounds: 18 Calorie Row 16 Dumbbell Bent Over Row 12 Dumbbell Presses 8 Ring Rows 4 Push-Ups   Strength A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest to Bar Pull-Ups Muscle-Ups (bar or ring)   B. Multiply your max repetitions by 60%. That number is X …

Wednesday 09.08.21

Warm-Up 4 Rounds: 18 Calorie Row 16 Dumbbell Bent Over Row 12 Dumbbell Presses 8 Ring Rows 4 Push-Ups   Strength A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest to Bar Pull-Ups Muscle-Ups (bar or ring)   B. Multiply your max repetitions by 60%. That number is X …

Tuesday 06.08.21

Warm-Up 3 Rounds: 40 Single-Unders 20 Double-Unders 10 Ring Rows 5 Push-Ups 10 Sit-Ups 200m Run Strength Superset A and B then rest 3 minutes. A. Bench Press 8@ RPE7 8@ RPE8 8@ RPE9 B. Barbell Bent Over Row 8@ RPE7 8@ RPE8 8@ RPE9 Note: set up 2 bars. You should build to a …

Tuesday 06.08.21

Warm-Up 3 Rounds: 40 Single-Unders 20 Double-Unders 10 Ring Rows 5 Push-Ups 10 Sit-Ups 200m Run Strength Superset A and B then rest 3 minutes. A. Bench Press 8@ RPE7 8@ RPE8 8@ RPE9 B. Barbell Bent Over Row 8@ RPE7 8@ RPE8 8@ RPE9 Note: set up 2 bars. You should build to a …